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    Fitness

    How I lost All My Pregnancy Weight

    Lately I have had some of my friends ask me about my secret to loosing all my pregnancy weight. So how did I do it? How did I loose all 35lbs of my pregnancy weight? Well first let me give you a little background of myself before I got pregnant.

    Three years ago I moved to Florida to pursue my career. I was unhealthy, I drank, I ate whatever I want, partied till the light of day, and was in the worse shape of my life. Moving to Florida gave me a wake up call, and I decided to pursue a healthier lifestyle. I gave up drinking, eating out, and even entered myself in a bodybuilding competition. I was probably the fittest I had ever been in my life.

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    Fashion, Fitness

    4 Steps to a Healthy Start for the Mom on the Go

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    As a mother, having a set morning routine is a must for a life that may not always go as planned when you have a child. My morning routine sets me up to have enough energy to last through the day, and also keeps me on course for a healthy lifestyle.

    We all know how easy it is when we are on a rush to forget breakfast, the most important meal of the day. And when we don’t have a healthy breakfast it ultimately can lead to an unhealthy spiral. Trust me, I’ve been there, and usually it becomes more costly at the end, and for me it usually ends up spending $15 at Starbucks, on a 200 calorie coffee drink, 300 calorie breakfast sandwich, 420 calorie cheese Danish, and of course I can’t leave without a 170 calorie cake pop, totaling 1090 calories, all just for breakfast. And for someone like me that’s already two thirds of my calorie intake in a day. And trust me all those carbs and sweets will only lead to an energy crash later in the day, and not to mention a build up of fat.

    So what do I do to have a healthy start? Here are my 4 steps:

    1. Eat a well balance breakfast. If I’m in a rush I have protein cereal. It has a good breakdown of carbs, protein, and fat, and is delicious during these hot summer days. You can see more of what I eat by following my IG or Facebook page.

    2. I take my ID life personalized vitamins. I love these vitamins because they are convenient, individual packed for the person on the go, and I save so much more on quality supplements than what you would find if you bought each of your supplements individually. Why is it important to take supplements? Because the normal person does not get all of their daily nutrients through food consumption. You would literally have to eat 10,000 calories worth of healthy foods a day to get all your daily nutrients. If you would like to take a free health assessment click here.

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    3. Drink water and take it to go. It is easier to drink water when you have it with you at all times. Water keeps you hydrated and also helps keeps you feeling full. I love adding a little IDLife energy to my drink to give me  a little boost!

    4. Make a protein shake. This is the easiest thing to do and a great way to supplement your meals. All I do is mix water, ice, frozen fruit, Macrogreens, and vanilla whey protein in a blender, and take it to go with me in a tumbler. I swear on protein shakes. They are great for keeping you full, getting your protein in, and it is so refreshing in this hot Texas heat.

    It is really that simple of a morning routine. It preps me for a great day with my baby, or a long day of work. What do you do to start your day off right?

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    Outfit details:

    Wifey baseball tee/ Rock Revival Shorts/ Floral Canvas Shoes/ Aviators/tote bag  IMG_0759 IMG_0761

    <3 Dawn

     

    Fashion, Fitness

    Rebel Gypsy

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    Sports Bra: Fox/ Rebel Gypsy tank: Billabong/ BKE Sport Reversible Active Tights/Reebok Sneakers (similar style)

    Sometimes it takes a really cute outfit to motivate me to go the gym. I purchased this super cute outfit from the Buckle. The bralette is made by Fox, and I love the mesh neck detail. I love this soft tank from Billabong. It’s a great lightweight tank for the summer and such a steal for less than $25! But the best thing about this outfit is the reversible workout pants. I can actually wear these inside out as a pair of black capris. How cool is that!

    Four months postpartum and I still have my hormone line going down the middle of my stomach. I have loose skin from my pregnancy, but it is getting better with the right diet and exercise. For more on my fitness journey to getting my body back better than ever follow my Facebook page.

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    Thank you all for the encouraging and kind words and for motivating me to work hard towards my fitness goals. I did a fun little Mommy and Me workout video for ya’ll to check out below. It has my new favorite song from Taylor Swift to get you motivated. Hope ya’ll like it!

    <3 Dawn

    Check out my work out video here!IMG_0104

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    Fitness

    The “Mom” Diet

    I know some of you are wondering how I lost the baby weight so fast, and honestly I can credit a majority of it to my “Mom Diet.” So what is the “Mom Diet”? I know I’ve mentioned it a couple times in my previous post so I wanted to explain it you. I never knew about it until I became a mom. It’s an exclusive diet only mothers would know about, and only mothers can relate to.

    I remember the first week I was home with my baby I was exclusively breast feeding. It was one of the hardest and yet most rewarding thing I had ever done. But it was also one of the factors that contributed to my “mom diet”. They say when you breast feed you will loose your post baby weight faster. I did’t realize why until now. I remember every 3 hours breast feeding my baby with no breaks in between. I felt like a cow at a certain point because it was literally all I did for days. I rarely got any sleep, and nor did I have time to eat. I was too tired and too stressed to even think about eating. All I could think about was my baby eating and being happy.  My nutrition was no longer a priority in my life.

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    I decided being a stay at home mom was not giving me the life balance I wanted. I needed to make myself a priority as well so I decided to go back to work part time where I could continue to pursue my passions yet be able to be there for Jayden. I was really thankful to work for a company that allowed me to make my schedule and prioritize my family first.

    After I started supplementing with formula and started to work part time my diet improved. I ate better at work, where I had a designated break time to enjoy my meals with no interruption. It was one of the perks of going to work. But at home the only consistent thing I was eating was my protein shake and protein peanut butter cups, still not enough nutrients or calories to keep and build my muscle. I had lost all 35lbs of my baby weight in less than 4 months.  With the “Mom diet” I was loosing weight the unhealthy way. It wasn’t fat I was loosing but muscles.

    Currently right now, I am no longer breast feeding. I still have days where I am so exhausted from staying up all night with the baby that I forget to eat all day. I never thought I would ever have a problem with eating, but it has become more of an after thought than a daily routine some days. My mindset has changed when it comes to eating. I have to remind myself daily my nutrition is important. It is hard for me when all I can think about is my baby, but I know in the long run I have to prioritize my health for me to be the best mom I can be. My friend recommended me to check out a website talking about shifting that baby weight in a healthy way. After having a read, I realised just how important it was for me to get my diet and nutrition back on track before I end up making myself ill!

    The “Mom Diet” is not as glamorous as it may seem, and I would not condone it for any mother. Ask for help, take time for yourself, and know you are enough. Don’t feel guilty for wanting to make your health a priority. Don’t feel guilty if you take ten minutes to eat while your baby entertains himself. Yes he might cry for a bit because he just wants to be held, but he will understand eventually. Don’t feel bad if you can’t juggle it all by yourself. It takes a village to raise a child. Being a mom is a selfless job, and we would give more than an arm and a leg just to make our children happy. But if we don’t put or health first, we will end up just giving bones. We are more than just a mom, we are someone’s daughter, wife, sister, friend, coworker, ect. If we want to be the best mother we can be then we have to make ourselves a priority. Our health matters for our children’s sake. I know this is a common sentiment as well, I have a friend who regularly goes to Austin Tennis Lessons and she says it really helps her keep fit enough to keep up with her children.

    <3 Dawn

    P.S. Capturing my little man and his little attitude. He did not want mommy to put him down at all this day.
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    Food

    Non fat cheesy chicken and broccoli casserole

     

     

     

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    So this week as a part of my May Resolution I challenged myself to cook something a little more difficult than my last post. I was craving a casserole so I found this healthy recipe on Yummly.  Yummly is an app you can download, and I highly recommend it to anyone. It is easy to use and has a large database of recipes. Below are the ingredients from the recipe I found. However instead of reduced fat cheese I used non fat cheese as an alternative.

    Ingredients:

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    • 13/4 cups low sodium chicken broth ? Tasty tip
    • 2 cups quick cooking brown rice 
    • 1 lb broccoli florets (chopped into bite-sized pieces
    • 1 tsp extra-virgin olive oil 
    • 1 lb boneless skinless chicken breasts (chopped into bite-sized pieces
    • 3/4 tsp kosher salt (divided
    • 3/4 tsp garlic powder (divided
    • 1/2 tsp black pepper (divided
    • 2 tbsps flour 
    • 2 cups milk (divided, I used skim
    • 3 tbsps dijon mustard 
    • 1/3 cup nonfat plain greek yogurt 
    • 11/2 cups shredded reduced fat cheddar cheese (divided, about 6 ounces)

     

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    For the directions, it was a little more complicated that I expected it to be. I never juggled having 3 different things going on when it comes to cooking. I had the chicken cooking, the rice boiling, and stirring the cheese sauce all at once while trying to entertain a 4 month old. If I were to try something out like this again I will look for less complicated directions. I know for other moms out there, or anyone like me who doesn’t have the best attention span when it comes to cooking, how difficult it can be to do all these at once. One thing I would change is to avoid sprinkling the cheese on top until its fully cooked, that way it doesn’t harden too much into a crusty like top layer like mine did.

    Directions (Well Plated): 

    1. Place rack in center of oven and preheat oven to 375 degrees F. Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.
    2. Bring chicken broth to a boil in a large pot, then add rice. Return to boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.
    3. Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat. Add chicken, season with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate and set aside. Being careful not to burn yourself, wipe the pot clean with a paper towel.
    4. Reduce heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add remaining 11/2 cups milk. Cook mixture, stirring constantly until thickened, 7-10 minutes. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Once combined, stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
    5. Add the rice and broccoli mixture and the reserved chicken to with cheese sauce, stirring gently to coat. Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.

    Notes

    This dish is easily customizable to your tastes and the season. Feel free to swap the rice for prepared farro, quinoa, or another whole grain (adjust the quantity and cooking time accordingly), the chicken for white beans, or the broccoli for any sautéed vegetable of your choice.

    Let me know how yours turns out!

    <3 Dawn

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    Fitness

    Helluva Life – Mommy and Me Workout video

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    Hey guys I wanted to share my first ever “Mommy and Me” workout video with ya’ll. This is a fun little video we did outside showing a couple of exercises you can do with with your baby. Jayden loves working out with me. He is at the stage where he is curious about everything and wants to be a part of everything mommy does. Not only is it a great bonding activity with the baby, but it actually helps him sleep through the night. Try it out and let me know what ya’ll think!

    3 sets, 1 minute each exercise followed with 1 minute jumping jacks and 1 minute burpees.

    • 1 min hip thrust
    • 1 min crunches
    • 1 min leg raises
    • 1 min scissor kicks
    • 1 min jumping jacks
    • 1 min burpees
    • 1 minute rest

    workout time: 21 minutes

    https://youtu.be/RsCj5W9jSwA

    <3 Dawn

     

    P.S. Stay tuned to the end for bloopers! Atticus our family dog wanted to be part of the video too!
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    Fitness

    Top 3 FREE Fitness apps

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    Here are my top three favorite fitness apps I use. Not only are they free but they allow you to connect with friends who share a similar interest so you can work out and stay fit together!

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    1. Nike Training Club – This is my favorite workout app. I love all the different types of cardio, strength,  interval, and body specific workout they have. It is great for all fitness levels, beginner, intermediate, and advance. Most of the workouts require no equipment and can be done anywhere at your home, the park, at the gym, or even a hotel room if you travel. It guides you through each workout and has a video and step by step instruction for each exercise. I first fell in love with it as a busy working woman who like many people didn’t have the time to go to the gym everyday, but now as a mom I appreciate it more in a whole new level. I do these workouts with my baby, and he loves being part of my workout routine.Processed with Moldiv

    2. Map my Run – This is for the walkers, the joggers, the runners, the explores, the ones who like to take the unbeaten path. Guess what?!? No matter where you go you can always find your way home because it has a live tracking GPS! It’s great for safety reasons, just in case anything happens your friends and family will be able to find you. I loved it because when I was single and living on my own, I felt secure no matter where I went running or what time of day because my family always knew where I was at. I also love how it tracks your pace,  your distance, the altitude of your run, and you can compare results with your friends on your app.Processed with Moldiv

    3.My Fitness Pal – This is more than just a food diary, it is the largest nutrition and calorie database! I love how you can scan nutrition labels with this app so it makes it easy to track food you buy from the grocery store. If you are a calorie counter or follow IIFYM you will love this app. It breaks down carbs, protein, and fat percentage  of your daily intake and you can also set your goals to follow a certain percentage breakdown. It is the easiest food diary app and a must have for anyone working towards a fitness goal.

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    I highly recommend these apps for anyone at any fitness level. Give them a try and let me know what you think!

    <3 Dawn

    P.S. For more fitness tips and motivation make to sure to like my Facebook page. Thanks and have a great day!

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